Healthy Habits to Prevent Diabetes

Healthy Habits to Prevent Diabetes

Are you at risk for getting diabetes? There is much you can do to reduce your risk. Ask yourself these questions:

· Is at least half my plate filled with colorful vegetables?

· Is about a quarter of the plate filled with whole grains, legumes or starchy vegetables?

· And another quarter filled with a source of lean protein?

Tips for Healthy Eating to Reduce Diabetes Risk: The Plate Method

Don’t forget to look at the side dishes – aim for 3 servings per day of fruit, dairy, and healthy oil/fat

Use a plate about the width of this paper (8-9 inches) for a main meal.

Eat more of this: / Instead of this:
Whole grains: oats*, whole grain bread, brown rice & quinoa
Dairy*: yogurt*, milk, cheese; choose low-fat if losing weight
Beans and legumes: lentils, chickpeas, beans of any color
Fruits and Vegetables: fresh or frozen; apples*, red grapes*, blueberries*, green leafy vegetables*, steamed or roasted vegetables with olive or canola oil
Meats, protein foods: fish*, chicken, eggs, legumes, tofu
Nut* and seeds: walnuts*, almonds, sunflower seeds
Healthy fats: olive and corn oil, avocado, fish
Beverages: Water, coffee*, tea*, milk, seltzer / Whole grains: refined, white, breads/cereals and grains (white rice, white pasta)
Dairy: sweetened, flavored milks
Fruits and Vegetables: Iceberg lettuce, fried vegetables/potatoes, white potatoes
Meats, protein foods: Red meats, processed and salted meats
Saturated fats: fatty and processed meats, butter, lard
Beverages: Sugar-sweetened beverages

*Some studies have found that the foods marked with * are associated with reduced risk of developing type 2 diabetes.

Other Healthy Habits to Prevent Diabetes / Lose weight if you are overweight. / Get enough sleep.
7-8 hours is ideal. / Be more active.
Walking works!

For more information go to: https://www.cdc.gov/diabetes/prevention/index.html or https://www.niddk.nih.gov/health-information/diabetes/delaying-preventing-type-2-diabetes

Developed by Joslin Diabetes Center with an unrestricted educational grant from the National Dairy Council